We are living longer than ever before, but who wants to look their age? Fortunately, science is proving that the food we eat can put the brakes on the ageing process, both on the inside and the outside.
Investing in a healthy diet now can help reduce the likelihood of suffering from ailments such as failing eyesight, arthritis and heart disease, as well as fatigue and lackluster skin. Many of the visible effects of ageing, such as wrinkles, and also those that we can't see, such as deterioration of the heart and eyes, are caused by free radicals — highly reactive molecules that damage cell walls and the genetic material within cells. Growing old gracefully is an art that anyone can master — with a little help from the right foods.
OYSTERS contain vitamins B3 and B12, useful to prevent memory problems. They are a valuable source of zinc, which helps build resistance to disease, maintain youthful skin and prevent hair loss. Oysters also contain vitamin E, which is also good for the skin and for preventing heart disease, as well as conditions such as arthritis.
LAMB is high in protein, necessary for the repair of ageing cells. Lamb is also a rich source of B Vitamins, including vitamin B12 which is vital for a healthy heart. The meat is also high in easily absorbed iron, which is fundamental for preventing anemia. Selenium protects the eyes from disease and the heart from muscle damage, while sulphur is good for strong hair and nails.
CHICKEN is a good source of protein, contributing to the growth and repair of the body's cells, also rich in selenium, which helps to prevent wrinkles and keeps hair glossy. Chicken contains iron and zinc to boost energy levels and immunity — there is twice as much in the dark meat as in the breast. The breast is particularly high in vitamin B6, which protects the heart.
EGGS are rich in protein. Eggs contain all eight essential amino acids, thus helping to make up the building blocks for the entire body, benefiting everything from skin to hair, and bones to muscles. Owing to their high lecithin content, eggs are an important brain food, contributing not only to memory and concentration, but also to a healthy emotional state.
PARSLEY is the richest herbal source of the mineral potassium, which stimulates the kidneys to eliminate waste matter and reduces high blood pressure—the number one cause of heart attacks. Parsley has anti inflammatory properties, thus protecting against arthritis. It's also an excellent source of vitamin A for the eyes, and magnesium and calcium to protect bones and the nervous system.
GINGER or adrak, protects the digestive system against premature ageing, thus aiding the general absorption of nutrients. The root helps regulate blood sugar, both by stimulating cells in the pancreas and by lowering cholesterol levels. Because ginger is such an effective anti-inflammatory, it is among the most respected herbs for the treatment of joint problems such as arthritis.
GRAPES are full of powerful antioxidants, including astringent tannins, flavones and anthocyanins, grapes help to prevent' bad' LDL cholesterol from oxidizing and blood from clotting, and so protect the heart and the circulatory system. High in both water and fibre, grapes are also a great aid for detoxifying the gut and the liver.
HONEY is 79 per cent sugar. The rest comprises water and small amounts of vitamins; including vitamin B6, which is good for the brain. It also includes calcium which helps strengthen bones. Used topically, honey is a humectant, attracting and retaining water, which keeps skin soft and supple.
OLIVE OIL contains vitamin E, which helps keep skin wrinkle-free and hair glossy. It is also rich in monounsaturated fat, which is believed to have anti-carcinogenic properties, and helps lower blood pressure and prevent diabetes. A rich source of polyphenols, known to have anti-inflammatory and anti-coagulant actions, it is thought to help stave off conditions such as arthritis.
LEMONS have a high level of vitamin C, which is vital for healthy skin and gums. Also a good source of bio flavonoids, such as quercetin, which boost the effects of vitamin C, and are particularly important for the health of blood vessels and to prevent varicose veins. Like other citrus fruits they contain terpenes, which are anti carcinogenic.
BANANAS are high in potassium, which keeps high blood pressure in check and reduces the risk of heart disease. In conjunction with sodium, they help maintain the fluid and electrolyte balance in body cells, thus maintaining healthy nerve and muscle function. They also contain tryptophan, which the body converts to serotonin to aid peaceful sleep.
PINEAPPLE's main benefits come from brome lain, an effective anti-inflammatory, making it exceptionally good for joint problems. Rich in vitamin C, pineapple supports the immune system and defends against free radicals, which can cause premature ageing. An excellent source of manganese, important for antioxidant defenseman energy production.
STRAWBERRIES are an excellent source of vitamin C, which is essential for the manufacture of collagen — a protein that helps to maintain the structure of the skin. Vitamin C also plays an important role in healing wounds and can ward off gingivitis. They also contain ellagic acid,a phytochemical with powerful anticarcinogenic properties.
RHUBARB is full of fiber. Rhubarb acts as a natural laxative, keeping the digestive system in good working order and helping to lower cholesterol and prevent heart disease. Rhubarb is also high in calcium, which is good for bones, and potassium to keep blood pressure in check and protect the heart. It is also extremely high in water, which helps to keep the body well hydrated.
AVOCADO is loaded with vitamins C and E. Avocados are excellent for keeping skin soft, supple and healthy, and for maintaining glossy hair. High in omega-3 fatty acids, they help prevent wrinkles, enhance brainpower and treat arthritic pain. They contain the antioxidant lutein, which has been shown to protect against eye problems and cardiovascular disease.
BEETROOT contains the powerful antioxidant betacyanin, which gives beetroot its deep red hue. This vegetable purifies the blood and has anti-carcinogenic properties. Research shows it boosts the body's natural defenses in the liver, regenerating immune cells. Also contains silica, vital for healthy skin, hair, fingernails, ligaments, tendons and bones. Beetroot is high in sugar.
CUCUMBER or kakdi, used topically; helps to maintain a youthful appearance, thanks to its hydrating and anti-inflammatory properties. When ingested, the high water and balanced mineral content makes it one of the best diuretics. Cucumbers are a rich source of silica, a mineral needed for healthy skin, bone and connective tissue. Silica also plays a major role in preventing cardiovascular disease and osteoporosis.
TOMATOES or tamatar are rich in lycopene, which neutralizes free radicals before they can cause damage, therefore keeping off everything from wrinkles to heart attacks. Studies indicate that lycopene could have twice the anti-carcinogenic punch of beta-carotene. They also contain a little iron, which is well absorbed by the body when accompanied by vitamin C and prevents anemia and fatigue.
RADISH or mooli are rich in sulphur, essential for youthful, healthy skin, hair and nails, and also have anticarcinogenic properties. Assisting the body in ridding of toxins, it help to treat gall bladder and liver problems.
MUSHROOMS contain more protein than most vegetables, as well as vitamin E and selenium, which help maintain healthy skin and hair and protect against heart disease. They also boost immunity and have anticarcinogenic properties. Shiitake mushrooms specifically boost immunity, the reishi variety combat high blood pressure and asthma; maitake treat blood pressure and liver disease.
ASPARAGUS is a fantastic source of folic acid, said to prevent damage to the arteries that supply blood to the heart and the brain. Folic acid has also demonstrated anticarcinogenic properties. Asparagus contains asparagine, which, along with its high potassium and low sodium content, makes it an excellent diuretic and cleanser.
CARROTS or Gajar have Beta-carotene, which the body converts into vitamin A, is especially important for eye health. It's also of great benefit to the skin, and the immune and digestive systems. Carrots are also loaded with fiber and water, which cleanse the liver, boost oxification and plump out the skin to keep off wrinkles.
LENTILS or all the red, green, brown or yellow daals are a great source of protein, which we need to keep our skin, hair, teeth and nails strong and healthy. Lentils also contain high levels of B vitamins, particularlyB3, which protects against poor memory, and B12,which helps to prevent everything from arthritis to tinnitus.
CHICKPEAS or Kabuli Chana are a good source of protein, vital for the healthy repair of cells. Their high vitamin content boosts the immune system, protects the heart and promotes healthy skin and hair. They also contain zinc, which enhances immunity.
KIDNEY BEANS or Rajma are an excellent source of protein, which helps keep energy levels steady as well as maintaining cells, they are rich in folic acid, good for healing wounds and preventing heart disease. They are full of fiber, vital for keeping cholesterol levels down. They are also a valuable source of iron, helping to prevent anemia.
